CT's War Zone Is Open!

Training Powerlifting
41

[quote]Christian Thibaudeau wrote:

Unloading refers to reducing training volume drastically (by around 50-60%) while the intensity is maintained. It has also been called peaking.

I personally recommend one unloading after 3 weeks of training. During the fourth week of a block, training volume is decreased and an attempt is made to increase the loads used.

The more experiences you are, the more frequently you should change you routine. I am personally on 2 weeks cycles.[/quote]

Let’s say I change cycles every 2 weeks… Would I still unload on my second cycle’s 4th week? Is it necessary to unload as often if you are constantly switching routines?

42

CT, what kind of ab work do you like to use for strength athletes? Are you a fan of using strongman/sandbag training as GPP?

CT, how would you use auto-regulating cluster training (in the 1-3 rep range) for athletic strength training for wrestling? Should I conjugately periodize it or use it every training day?

During the summer I might have some spare time on my hands. How would you design a twice a day workout for an athlete (strength morning, power night, etc.)?

43

CT,

Due to an injury (costochondritis), I’m unable to do any upper body lifting for a month. I can’t do many lower body lifts like squats or deadlifts, as they put too much pressure and strain on the injured area.

Anyway, I’m trying to make the best of a bad situation, and so I’m wondering what type of lower-body training I could do while I’m recovering. I figure I can use this month to bring up my lagging calves, and I’ll be able to get some heavy leg work in on the leg press and other machines, but that’s about it. Given that my overall training volume will be significantly reduced, how much can I increase my leg work? Is there a split routine I could take advantage of (i.e., working legs multiple times a week, observing certain set/rep/intensity parameters)?

Also, while I realize my upper body will lose size and strength, I’d obviously like to minimize this loss. I was thinking I could use some isometric training and was hoping you could offer some suggestions on how I could use some isometrics during my rehab. Any precautions? Will isometrics severely inhibit my body’s recovery capacity?

Thanks for your response.

44

CT…I have a question regarding training legs that last week. I have heard that NO training for the quads…during the depletion phase primarily, will help decrease the likelihood of decreased thigh definition. Is that true?

45

CT

I have to go to australia for a few weeks next month, and there is a good chance that theres not going to be a gym to uses at out location. I am planning on taking my blast straps and my bands with me. What can I do to minimise my strength loss when I am there? I was thinking:
Upper body: suspended pushups: for a rep record
Band tri ex band push ups/ dips
pull ups

Lowwer body
One leg box squats
pull throughs
Band GM’s
ab wheel
Natural GHR’s

This takes care of 2 work outs a week buit what about speed workouts?

Thanks for your time
Will42

46

CT,

Can you give me the link to your shoulder routine? It had before and after pics, and damn, one hella change.

I want CT shoulders!!!

OD

47

Uhh… It was an eating challenge.

20 Cheeseburgers
5 Orders of Fries
3 Shakes
A Big Ice Cream Sundae

48

[quote]nArKeD wrote:
Uhh… It was an eating challenge.

20 Cheeseburgers
5 Orders of Fries
3 Shakes
A Big Ice Cream Sundae
[/quote]

WHAT?? I feel eating 4000kcal a day is tough. My hat off for you! Is there a before and after physique picture taken just for the experiment

49

Christian,

Having had rotator cuff problems in the past (and still having to be somewhat careful with them, although I’m able to train chest and shoulders now if I do it wisely), I have a question regarding the balance of chest/back push/pull work. I’ve heard it said that one should be just as strong in rowing as they are on the bench.

My main rowing excercise, because it’s been tremendously effective for my back development, has always been Yates-style bent-over barbell rows. I would think that these are not, however, an exact opposite motion to the bench press, since they’re not done at a 90-degree angle; they’re done by bending over maybe only 60 or 70 degrees, using an underhand grip and pulling the bar into the waist, not up to the chest. I am, however, even stronger in these (quite a bit) than I am at bench pressing.

I keep my workouts pretty simple, and the only other back excercises I’ve been doing lately are pullups (different plane of motion altogether) and the occasional seated rows with a straight bar and an overhand grip. Should I be concerned that I’m not gettting a proper balance of “horizontal” pulling to offset my flat benching, seeing that my main back exercise is not exactly a straight horizontal (i.e. pulling straight into the body at a 90-degree angle) exercise? If this is not sufficient with regard to balance and shoulder health, do you have any suggestions?

Thank you so much.

50

[quote]bmf_inc wrote:
Hey CT,

There has been some new posts lately about the anabolic diet. Interested if you think this would be a good diet for gaining mass. Have you had any experience with it?

bmf[/quote]

I used cyclical low carbs diet (anabolic diet, bodyopus and the likes) several times. While it got me lean, I never gained any significant amount of muscle mass on it and I never heard of anybody who did.

51

[quote]Original_Demon wrote:
CT,

Can you give me the link to your shoulder routine? It had before and after pics, and damn, one hella change.

I want CT shoulders!!!

OD[/quote]

It didn’t have before and after pics… there were pics of me and pics of my girlfriend.

52

[quote]PtrDR wrote:
CT…I have a question regarding training legs that last week. I have heard that NO training for the quads…during the depletion phase primarily, will help decrease the likelihood of decreased thigh definition. Is that true?

[/quote]

This probably come from the fact that when pumped up the quads don’t look as defined. However I personally always came up with flat quads when I stopped training them more than 5 days out.

In “New Pics” thread in the pics section the leg shot where taken 2 days after a very hard leg session. Tell me if I lack definition :wink:

53

[quote]jakewnet44 wrote:
Christian Thibaudeau wrote:
Avoid any type of stimulant, even caffeine. Most peoples who are burned out tend to rely on stimulants to get through the day. That just amplifies the problems and can lead to complete adrenal burnout.

What about Spike. Would that hinder recovery. And i guess nicotine is on that list too. He has been known to partake of a dip or two. AM i right?
[/quote]

When someone is chronically fatigued I’d avoid Spike as all other stimulants.

54

[quote]StrikeT wrote:
Christian Thibaudeau wrote:

Unloading refers to reducing training volume drastically (by around 50-60%) while the intensity is maintained. It has also been called peaking.

I personally recommend one unloading after 3 weeks of training. During the fourth week of a block, training volume is decreased and an attempt is made to increase the loads used.

The more experiences you are, the more frequently you should change you routine. I am personally on 2 weeks cycles.

Let’s say I change cycles every 2 weeks… Would I still unload on my second cycle’s 4th week? Is it necessary to unload as often if you are constantly switching routines?

[/quote]

If you switch things up every two weeks I would recommend an unloading week after 6 weeks of training (thus the 7th week).

55

Hey, CT. What kind of cardio do you think is appropriate for bulking? I bulked for 6 weeks. I took a week of active recovery. (food intake was still adequate)

Now I just started ABBH, and I’ll be bulking for another 6 weeks. I had some really good gains the first 6 weeks but a little more fat than I would’ve liked and I think was necessary to get the lean gains that I did. I didn’t do any cardio at all the first 6 weeks.

I also just miss playing sports and other exercise beyond lifting. What do you think would be good cardio and other activity on off days? I wanted to address some flexibility training also.

I was thinking Ashtanga yoga and some type of cardio on non-training days. But I don’t want to hurt my gains. Thoughts? I’ll also ask CW, but I wanted to get your input too.

56

Hey CT

Hope everything is falling in place nicely.

I have some MAG-10 left, and was wondering which of your programs on T-Nation would you recommend whilst taking MAG-10?

Thanks
fragfeaster777

57

[quote]nArKeD wrote:
Uhh… It was an eating challenge.

20 Cheeseburgers
5 Orders of Fries
3 Shakes
A Big Ice Cream Sundae
[/quote]

how long did that take? how big are you? and dear lord how much did u shit the next day?

58

[quote]Christian Thibaudeau wrote:
PtrDR wrote:
CT…I have a question regarding training legs that last week. I have heard that NO training for the quads…during the depletion phase primarily, will help decrease the likelihood of decreased thigh definition. Is that true?

This probably come from the fact that when pumped up the quads don’t look as defined. However I personally always came up with flat quads when I stopped training them more than 5 days out.

In “New Pics” thread in the pics section the leg shot where taken 2 days after a very hard leg session. Tell me if I lack definition :wink:
[/quote]

CT, yeah…those pics of your quads are awe-inspiring! Ive got pretty good wheels…but not like that!
Follow up question: Have you heard of yohimbine being effective for removing stubborn fat (for men its usually low back and love handles, and for women…primarily thighs) that is resistant to beta 1&2 receptor drugs? Ive heard (from the late Dan Duchaine)that since yohimbe is a alpha receptor agonist, it may be effective for this. My problem is one that women usually have: deep thigh definition and striations are hard to obtain.

Peace!
Donnie…

59

Hi CT,I remember that in your lair of the ice dog you answered a guy with lots of datas on the physical performances of canadian bobsledders.I’m asking if you have any infos on their periodization and their training in general, since it is very hard to gather infos on other countries bobsledder’s training regimen.(I’m italian)
tnx
Eros

60

Hey CT Thanks for the last week precontest rundown I really appreciate it. I posted this last night and was wondering if you had a chance to look at it.

Also CT after this show I am going to change it up a bit and start a westside type of routine I was wondering what you thought of this routine I worked out with the help of another strength coach? I would love your input on this program. Thanks so much

Day 1 ME Upper:
A. Floor Press- work up to max set of 3-5 reps(for now)

B. Incline DB BP- 3-4 sets of 6-10 reps

C. 1 Arm Barbell Row-4 sets of 10-15 reps

D. Seated DB Power cleans- 2-3 sets of 12-15 reps

E Weighted Ab work- 3-4 sets of 8-15 reps

Day 2 ME Lower:
A. Trap Bar Deads-work up to max set of 3-5 reps(for now)

Speed deads with regular bar 6-8 sets of 1 rep 60-70%
Bar speed is the key to this exercise.

B. Barbell Reverse Lunge w/front foot elevated-3-4 sets of 8-15 reps

C. Good Mornings-3-4 sets of 6-10 reps

D. Grip/Forearm Work-3 sets

Day 3 Max Rep Upper

Speed Bench 8x3 use bands/ chains or straight weight

A . Suspended Ring Push ups- 3 work sets of max reps w/60 rest b/t

B. Skulls Crushers w/ Chains or Band Pushdowns - 3-4 sets of 5-10reps

C. Ring Chin Ups-4 sets of 8-12 reps

D. Kettlebell Side Press-3 sets of 10-15 reps

E. 1 Arm Barbell Curl-3 sets of 8-10 reps

Day 4 GPP/Lower

Speed Box squats 10 sets of 2 60-70%
Bar speed is Key not the percentage.

A. Kettlebell Snatch-5 sets of max reps

B. Kettlebell Front Squat- NOT SURE

C. 1 Legged Deads w/ Kb or Db-NOT SURE

D. Kettlebell Windmill- 5 sets of 5 each side

E. Farmers Walk - 5 sets of max walk